Autophagy inzira yechisikigo iri mumasero edu inoshanda semuchengeti wekuchengetedza hutano hwedu nekuputsa zvikamu zvekare zvemasero zvakakuvara uye kuzvidzoreredza kuita simba. Iyi nzira yekuzvichenesa ine basa rakakosha mukuchengetedza hutano hwakanaka, kudzivirira zvirwere uye kuwedzera hupenyu. Nerombo rakanaka, kune nzira dzinoverengeka dzatinogona kusimudzira uye kukurudzira autophagy kuitira kuti masero edu agone kushanda zvakanaka.
Izwi rekuti autophagy, rinobva pamashoko echiGiriki ekuti "auto" anoreva "self" uye "phagy" anoreva kudya, rinoreva maitiro makuru emasero anobvumira masero kuora nekushandisazve zvikamu zvawo. Rinogona kutorwa senzira yekuzvichenesa ine basa rakakosha mukuchengetedza hutano hwemasero uye homeostasis.
Mumiviri yedu, mamiriyoni emasero anogara achiitwa autophagy kubvisa mapuroteni akakuvara kana kuti akapetwa zvisina kunaka, maorganelles asina kushanda zvakanaka uye mamwe marara emasero. Maitiro aya anobatsira kudzivirira kuunganidzwa kwezvinhu zvine chepfu uye anogonesa kudzokororwa kwema macromolecules, zvichiita kuti masero ashande zvakanaka.
maitiro ekuita
Autophagyinoshanda kuburikidza nematanho akatevedzana akaomarara uye akarongeka. Maitiro acho anotanga nekuumbwa kwemaumbirwo maviri emembrane anonzi autophagosomes, ayo anofukidza zvikamu zvinotarirwa mukati memasero. Autophagosome inobva yabatana ne lysosome, organelle yakasarudzika ine ma enzyme akasiyana-siyana, zvichikonzera kuora kwezviri mukati mayo.
Kune mhando nhatu huru dze autophagy: macroautophagy, microautophagy, uye chaperone-mediated autophagy. Macroautophagy inosanganisira kuora kukuru kwezvikamu zvemasero, nepo microautophagy ichisanganisira kunyudzwa zvakananga kwezvinhu zve cytoplasmic ne lysosomes. Kune rumwe rutivi, chaperone-mediated autophagy inosarudza mapuroteni kuti aparadze.
Kugadzirisa uye Kuratidza
Autophagy inodzorwa zvakanyanya nenzira dzakawanda dzekutumira zviratidzo mukupindura kune zvakasiyana-siyana zvinoshungurudza masero, zvakaita sekushaikwa kwezvinovaka muviri, kushushikana kwe oxidative, hutachiona uye kuunganidzwa kwemapuroteni. Chimwe chezvinhu zvikuru zvinodzora autophagy ichinangwa chemamalia che rapamycin (mTOR), protein kinase inodzivisa autophagy kana zvinovaka muviri zvakawanda. Zvisinei, mumamiriro ezvinhu ekushomeka kwezvinovaka muviri, mTOR signaling inodziviswa, zvichiita kuti autophagy ishande.
1. Kutsanya nguva nenguva:
Nekuganhurira nguva yekudya, kutsanya nguva nenguva kunoita kuti muviri ugare wakatsanya kwenguva refu, zvichiita kuti masero ashandise simba rakachengetwa uye atange autophagy.
2. Kurovedza muviri:
Kurovedza muviri nguva dzose hakungoiti kuti miviri yedu ive neutano hwakanaka chete, asiwo kunobatsira zvikuru pakuita maekisesaizi emuviri. Kutora chikamu mukurovedza muviri kwe aerobic uye resistance kunokonzera autophagy, zvichikurudzira kucheneswa uye kudzorerwa kwesimba remuviri pamasero.
3. Kuderedzwa kwemacalorie:
Pamusoro pekutsanya nguva nenguva, kurambidzwa kwemacalorie (CR) ndeimwe nzira yakasimbiswa yekuvandudza autophagy. Nekuderedza kudya kwako kwemacalorie, CR inomanikidza masero ako kuchengetedza simba uye kutanga autophagy kuti arambe achishanda zvakanaka.
4. Kudya KweKetogenic:
Kushanda kwemuviri mudumbu kunowedzerwa nekukonzera ketosis nekudzora zvakanyanya kudya makabhohaidhiretsi uye kuwedzera kudya mafuta.
5. Zvikafu zvakapfuma mu phytochemicals:
Mimwe mishonga yemiti, kunyanya iyo inowanikwa mumichero ine mavara, miriwo nezvinonhuwira, ine zvinhu zvinoita kuti muviri uzviite wega.
6. Tora mishonga yekuwedzera:
Kuzvigadzira muviri (autophagy) kunogona kukonzerwa nekuwedzera zvimwe zvekudya zvinovaka muviri (autophagy supplements) kuti zvikurudzire hutano.
1. Tii yegirini
Tii yegreen yakapfuma mumakemikari anorwisa mabhakitiriya akadai secatechins, yagara ichizivikanwa nekuda kwekubatsira kwayo pahutano. Pamusoro pekugona kwayo kusimudzira metabolism uye kutsigira kudzikira kwehuremu, tii yegreen yakaratidzwawo kuti inomutsa autophagy. Polyphenols inowanikwa mutii yegreen inokurudzira kuratidzwa kwemajini anobatanidzwa mu autophagy, izvo zvinobatsira kuchengetedza kuenzana kwemasero uye mashandiro awo.
2. Turmeric
Curcumin, chinhu chinoshanda chiri muturmeric chine ruvara rweyero yakajeka, chine simba rekudzivirira kuzvimba uye antioxidant. Zvidzidzo zviri kubuda zvakaratidza kuti curcumin inogonawo kukonzera autophagy nekushandisa mamwe mamorekuru. Kuisa turmeric mukudya kwako, kungave kuburikidza nekubika kana sekuwedzera, kunogona kubatsira kushandisa mukana we autophagy kuvandudza hutano.
3. Berberine
Ongororo yakaongorora berberine yakawana kuti chinhu ichi chinogonawo kukonzera autophagy. Berberine inowanikwa mumabheri, muti weturmeric, nemimwe miriwo.
4. Mabheri
Mabheri akaita semablueberries, mastrawberry, nemaraspberries haasi anonaka chete, asi ane hunhu hunokurudzira hutano. Michero iyi ine simba ine polyphenols, mishonga inozivikanwa nekuwedzera autophagy. Nekudya mhando dzakasiyana dzemichero mitsva kana yakaomeswa nechando, unogona kuve nechokwadi chekuti mishonga iyi inobatsira inotsigira autophagy yakasimba uye inoshanda.
5. Muriwo weCruciferous
Muriwo weCruciferous, kusanganisira broccoli, cauliflower, kale neBrussels sprouts, une mhando dzakasiyana-siyana dzemakemikari anokurudzira hutano, akadai sesulforaphane neindole-3-carbinol. Mishonga iyi yakaratidzwa kuti inomutsa autophagy uye inodzivirira kukuvara kwemasero kunokonzerwa nekushushikana kwe oxidative. Kubatanidzwa kwemiriwo yakasiyana-siyana ye cruciferous mukudya hakungopi zvinovaka muviri chete asiwo kunokurudzira autophagy.
1. Curcumin
Curcumin, chinhu chinoshanda chiri muturmeric, chagara chichikosheswa nekuda kwesimba rayo rekudzivirira kuzvimba uye antioxidant. Ongororo dzichangoburwa dzakaratidzawo kuti curcumin inogona kukonzera autophagy, izvo zvinovandudza hutano hwemasero. Curcumin inomutsa majini chaiwo uye nzira dzekutumira zviratidzo dzinobatanidzwa mukudzora autophagy. Kugona kwayo kuwedzera autophagy kunogona kubatsira zvirwere zvakasiyana-siyana zvine chekuita nekushushikana kwe oxidative uye kusashanda zvakanaka kwemasero.
2. Berberine
Berberine chinhu chechisikigo chinowanikwa mumiti yakasiyana-siyana, kusanganisira barberry negoldenseal. Ichi chinwiwa chine simba chezvirimwa chakaongororwa zvakanyanya nezvemhedzisiro yaro pakurapa zvirwere zvakasiyana-siyana, kusanganisira matambudziko emetabolism. Berberine yakawanikwawo ichikonzera autophagy nekuchinja kutaura kwemajini ane chekuita ne autophagy. Nekuwedzera ne berberine, unogona kuwedzera autophagy nekuvandudza hutano hwemasero, kunyanya kana zvasvika pahutano hwemetabolism.
3. Spermidine
Spermidine (spermidine) chinhu chidiki chinowanikwa mumasero. Zvidzidzo zvakawana kuti pane hukama hwepedyo pakati pespermidine neautophagy. Spermidine inogona kumutsa nzira ye autophagy uye kukurudzira autophagy. Zvidzidzo zvakaratidza kuti spermidine inogona kuwedzera kuratidzwa kwemajini ane chekuita ne autophagy uye kukurudzira autophagy nekudzora huwandu hwemapuroteni ane chekuita ne autophagy. Pamusoro pezvo, spermidine inogona zvakare kumutsa autophagy nekudzivisa nzira yekutumira masaini ye mTOR.
Chiziviso: Chinyorwa ichi ndecheruzivo chete uye hachifanirwe kutorwa sechinopa mazano ekurapa. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuchinja maitiro ako ehutano.
Nguva yekutumira: Gunyana-01-2023
